Health and Wellness Overview

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Questions and Answers

Which of the following best describes kinesiology?

  • The study of the psychological benefits derived from movement.
  • The study of the anatomy, physiology, and mechanics of body movement. (correct)
  • The study of nutritional impacts on movement.
  • The study of the mechanical principles of movement execution.

According to the provided context, what does physical literacy NOT primarily focus on?

  • The exclusive pursuit of competitive sports. (correct)
  • The self-assurance and inspiration needed for maintaining that active lifestyle.
  • The development of skills related to physical activity.
  • The knowledge of the advantages of an active lifestyle.

Which of these is considered a health-related component of physical fitness?

  • Cardiorespiratory Endurance (correct)
  • Balance
  • Agility
  • Reaction Time

What is the primary focus of the 'own your movement' philosophy, as it relates to physical literacy?

<p>Developing an individual's ability to control and understand their movement. (B)</p> Signup and view all the answers

Which of the following best describes the interrelation of the four components of physical literacy?

<p>They are interconnected and contribute to an individual's overall physical literacy. (B)</p> Signup and view all the answers

Which of the following is the best way to describe the relationship between movement, physical activity, and health according to the text?

<p>Movement is the foundation of physical activity, and physical activity is directly related to health. (A)</p> Signup and view all the answers

What does the text primarily suggest movement is considered to be within the context of physical fitness?

<p>A foundational aspect. (C)</p> Signup and view all the answers

What is the relationship between physical activity and exercise, as described in the text?

<p>Exercise is a structured form of physical activity. (B)</p> Signup and view all the answers

What is emphasized as the first step in a training regimen?

<p>Train the way you want your body to change (B)</p> Signup and view all the answers

What should be increased before intensity during workouts?

<p>Duration and frequency (D)</p> Signup and view all the answers

According to the guidelines, what does the term 'Movement Prep' refer to?

<p>Warm-up and recovery activities (C)</p> Signup and view all the answers

How does Wied view the concept of maintenance in training?

<p>It does not exist; you are either improving or declining (B)</p> Signup and view all the answers

What is a key strategy mentioned for effective training?

<p>Maintain a varied workout to prevent stagnation (D)</p> Signup and view all the answers

According to the training principles, what is the primary reason the human body adapts to exercise?

<p>To meet increasing demands due to exercise (B)</p> Signup and view all the answers

Which principle states that one must perform specific exercises to develop particular abilities?

<p>Specificity (B)</p> Signup and view all the answers

What is the result of consistently increasing the training load or stress on the body?

<p>Adaptations that improve function (A)</p> Signup and view all the answers

What does the 'I' in the FITT-VP principle stand for?

<p>Intensity (B)</p> Signup and view all the answers

What is the principle that involves the body going back to its pre-trained state after training cessation?

<p>Reversibility (C)</p> Signup and view all the answers

After the age of 35, by what percentage does power and speed decrease per decade?

<p>17-23% (C)</p> Signup and view all the answers

What factor significantly influences an individual's ability to improve fitness?

<p>Specific genes (A)</p> Signup and view all the answers

Which handgrip is characterized by the palms facing up and knuckles pointing down?

<p>Supinated grip (B)</p> Signup and view all the answers

What is the term for a grip where one hand uses a pronated grip and the other using a supinated grip?

<p>Alternate grip (A)</p> Signup and view all the answers

Which method of core rigidity is described as contracting the abdominal muscles with a flat back?

<p>Bracing (A)</p> Signup and view all the answers

What is the term for the proper alignment of a joint to maximize anatomical connection and muscular engagement?

<p>Joint Centration (B)</p> Signup and view all the answers

What does the acronym SMART stand for in goal setting?

<p>Specific, Measurable, Attainable, Relevant, Timely (C)</p> Signup and view all the answers

Which of these is NOT an essential step in creating an effective training plan?

<p>Maintaining the same training load (C)</p> Signup and view all the answers

What happens to muscle mass per decade between the ages of 30 and 60?

<p>Decreases by 3-8% (A)</p> Signup and view all the answers

What is the importance of setting SMART goals in designing an exercise program?

<p>To establish clear, achievable, and relevant objective for the training program (A)</p> Signup and view all the answers

Which of the following best describes the relationship between physical literacy and lifetime physical activity?

<p>Physical literacy is a precursor to lifetime physical activity. (B)</p> Signup and view all the answers

According to the information provided, what statement best represents the nature of physical literacy development?

<p>Physical literacy can progress or regress based on experiences. (A)</p> Signup and view all the answers

Which of the following best categorizes 'exercise' based on the provided text?

<p>Planned, structured, repetitive movement intended to improve or maintain physical fitness. (D)</p> Signup and view all the answers

What is identified as the primary purpose of exercise, as opposed to simple physical activity?

<p>To improve or maintain physical fitness. (C)</p> Signup and view all the answers

What is the definition of 'speed' when referring to biomotor abilities?

<p>The maximal rate of movement. (B)</p> Signup and view all the answers

Which of the following activities primarily takes place in the sagittal plane of movement?

<p>Forward and backward running (B)</p> Signup and view all the answers

What is the definition of 'strength' in the context of biomotor abilities presented in the text?

<p>Maximal muscular exertion. (D)</p> Signup and view all the answers

How does the text describe the relationship between the planes of movement?

<p>Most movement is dynamic and multi-planar. (D)</p> Signup and view all the answers

According to the physical activity guidelines mentioned, what is a significant health risk associated with high sedentary behavior?

<p>Increased risk of all-cause and cardiovascular disease mortality. (C)</p> Signup and view all the answers

What is emphasized regarding the duration of intense exercise and its effect on the consequences of prolonged inactivity?

<p>Short period of intense exercise do <em>not</em> compensate for hours of inactivity. (C)</p> Signup and view all the answers

Which of the following is a primary element included in the 'biomotor abilities' emphasized in every class, according to the provided text?

<p>Coordination (C)</p> Signup and view all the answers

Looking in the mirror during exercise is discouraged for what main reason, according to the text?

<p>It causes the students to forget neutral spine. (D)</p> Signup and view all the answers

Which of the following activities primarily occurs in the transverse plane?

<p>Throwing a ball (B)</p> Signup and view all the answers

What does the text suggest regarding how an individual's physical literacy may change over time?

<p>It can regress in one area while improving in another. (A)</p> Signup and view all the answers

According to the information provided, what is the primary definition of 'balance' within the context of biomotor abilities?

<p>Maintaining an upright posture. (D)</p> Signup and view all the answers

Flashcards

Physical Fitness Components

Health-related factors including Cardiorespiratory Endurance, Muscular Fitness, Flexibility, and Body Composition.

Cardiorespiratory Endurance (CRE)

The ability of the heart and lungs to supply oxygen during sustained physical activity.

Muscular Fitness

Includes muscular strength and endurance; measures how much force muscles can exert.

Flexibility

The range of motion around a joint; crucial for physical activity.

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Body Composition (BC)

The proportion of fat and non-fat mass in the body; important for overall health.

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Movement

The foundation of physical fitness, encompassing all activities of the body.

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Physical Activity vs Exercise

Physical activity includes all movements; exercise is structured and intentional for fitness.

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Physical Literacy (PL)

The confidence and motivation to be physically active, developed through skills, knowledge, and behavior.

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Specificity in Training

Training should align with desired body changes, focusing on specific goals.

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Phases of Exercise

The three phases are Beginning, Progress, and Maintenance, with no true maintenance as progress is constantly needed.

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Increase Workout Intensity

Always increase duration and frequency before increasing intensity of workouts.

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Movement Prep

Involves warming up before exercise and cooling down afterward for recovery.

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Listen to Your Body

Pay attention to how your body feels; rest and recover properly to improve performance.

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Training Effect/Adaptation

Physiological changes in the body due to exercise, increasing efficiency and function.

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SAID Principle

Specific Adaptation to Imposed Demands; gains occur from specific training.

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Progressive Overload

Gradually increasing exercise intensity to improve fitness and strength.

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FITT-VP Principle

Framework for designing training: Frequency, Intensity, Time, Type, Volume, Progression.

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Reversibility

Loss of fitness adaptations when training stops or decreases significantly.

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Muscle Mass Decline

Muscle mass decreases by 3-8% per decade after 30 years old.

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VO2max Decline

Maximum oxygen uptake decreases by about 10% per decade.

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Individual Differences

Genetic and environmental factors affecting fitness improvement capabilities.

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Bracing Technique

Contracting abdominal muscles to maintain core stability during exercise.

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Hollowing Technique

Drawing in the abdominal muscles to engage the core, often considered less effective.

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Joint Centration

Proper alignment of a joint for maximum engagement and stability.

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Neutral Spine

Spinal alignment that maintains proper posture and reduces injury risk.

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SMART Goals

Specific, Measurable, Attainable, Relevant, Timely goals for effective training plans.

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Exercise Selection

Choosing enjoyable and appropriate activities for a training program.

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Recovery Time

Period needed for muscles to repair and grow stronger after training.

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Motivation

The driving force behind actions, calculated as expectation of success multiplied by motivation.

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Motor Competence

Your ability to move effectively in different environments and adapt to physical tasks.

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Physical Literacy

A precursor to ongoing physical activity, evolving based on your engagement in physical tasks.

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Movement Continuum

A spectrum of physical activity levels ranging from sedentary to regular exercise.

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Biomotor Abilities

Key components—speed, strength, flexibility, endurance, coordination, balance—that enhance physical performance.

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Speed

The maximal rate of movement, moving from one point to another as quickly as possible.

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Strength

The maximum muscular exertion a person can perform.

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Endurance

The ability to sustain prolonged physical activity through continuous muscular contractions.

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Coordination

The ability to effectively perform multiple simultaneous movements.

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Balance

The ability to maintain an upright posture and control body movements.

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Planes of Movement

The three planes (frontal, sagittal, transverse) through which human movements occur.

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Sedentary Behavior

A lifestyle characterized by low physical activity, increasing health risks.

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Physical Activity

Any movement produced by skeletal muscles that expends energy.

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Exercise

Structured, repetitive physical activity intended to improve or maintain fitness.

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Study Notes

Health and Wellness Defined

  • Physical fitness is a measurable state impacting health and wellness, encompassing cardiorespiratory endurance, muscular fitness, flexibility, and body composition.
  • Movement is the foundation of physical fitness, crucial for activity and wellness.
  • Physical activity is any skeletal muscle movement expending energy; exercise is planned, structured, repetitive movement improving fitness.
  • Sedentary behavior is linked to increased risk of mortality, CVD, type 2 diabetes, and certain cancers.

Physical Literacy (PL)

  • Physical literacy encompasses skills, knowledge, and behaviors for active living.
  • Four inter-related components of PL are: confidence, knowledge, motivation, and motor competence.
  • PL is a precursor to lifelong physical activity; progression or regression depends on activity levels and experience.
  • Doc Wied's plan emphasizes biomotor abilities (speed, strength, flexibility, endurance, coordination, balance) across various movement planes (frontal, sagittal, transverse). Multi-planar movement is common.

Movement Continuum

  • The continuum illustrates the progression from sedentary lifestyle to dedicated exercise, impacting physical literacy and wellness.
  • The continuum highlights the importance of regular physical activity for optimal well-being.

Training Principles

  • Training Effect/Adaptation: The body adapts to increasing exercise demands, improving movement capacity and fitness.
  • Specificity: Specific exercises improve specific fitness components (SAID principle).
  • Progressive Overload: Increasing training load (frequency, intensity, time) drives adaptations and improves fitness. Increasing repetitions alters goals to increase intensity.
  • Reversibility (Detraining): Fitness improvements are reversed when training ceases or significantly decreases.
  • Individual Differences: Genetic factors influence fitness improvement potential. Training age influences adaptation rates. Essential factors include nutrition, recovery, sleep, and supplements.

Exercise Technique Fundamentals

  • Common exercise grips include pronated, supinated, neutral, alternate, hook, closed, and open grips.
  • Core rigidity is crucial for proper posture (bracing and hollowing).
  • Joint centralization and neutral spine alignment are important, with the avoidance of posture problems like "tech neck" and "iPosture."

Exercise Program Design

  • Obtaining medical clearance is important.
  • Setting SMART goals (specific, measurable, attainable, relevant, timely, and self-determined) guides program creation.
  • Steps for effective training plan creation involve needs analysis, exercise selection, frequency, order, load/reps, volume, and recovery.
  • Safety, gradual progression (beginning, progress, maintenance phases, focusing on increasing duration and frequency before intensity), movement preparation (warm-up/cool-down), rest, varied activities, balanced diet, and progress tracking are key aspects of a balanced program.
  • Muscle mass, power, strength, mobility, and VO2 max decline with age, requiring adaptation of training plans.

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